Right Round Kick

Intermittent fasting  (www.leangains.com) my resource for this diet . Check it out..it has a lot of ideas and schedules for this life style

This is a mock schedule and will assist you in understand the eating patterns.

7-8 am: wake up, coffee with no real sugars (truvia or splenda ok).

10am: BCAA powder in your water if you so chose too. BCAA are pure amino acids and are used to maintain muscle and best used during a fasted state. These are easily found at any vitamin or supplement store. My favorite brand is X-tends (watermelon flavor). You don’t have to take this if you’re not active.

12-2pm: try to feed during this hour. Your meal must include a good protein source and fibrous vegetable to continue digestion. Your meal include fats as well which are often included in fish or fatty proteins…only good fats (Omega 3’s often found in Fish or take fish oil tablets) … make it a decent sized meal. Example:

- 2Chicken breasts

- Spinach or grilled vegetables

- Lots of water

4-5pm: you can have a healthy snack here if you’re feeling hungry. Vegetables and humus or some nuts, just stay smart. I normally have a protein shake (62g)

6-9pm: This is your final meal for the day. Repeat what you had for lunch. A Protein source and vegetables will do. The only difference is on your last meal you will have a healthy carb source before bed to help repair muscle and maintain muscle.

Example:

-Fish with extra virgin olive oil

-sautéed veges

- Handful sized portion of brown rice or sweet potatoes

8pm – wake up: this is your fasting state…sleeping for most of your fast is an easy way to knock off hours of fasting time. Easy on the mind too.

Hints:

-          All meals should be clean, no processed foods or fried foods

-          Try to fast for 14 to 16 hours to gain maximum benefits

-          Your meals should be well rounded

-          Coffee will help

-          During fasted state, no food with a caloric count should be taken. Means no sugars, foods, snacks etc. be disciplined.

-          Your weight will not drop dramatically but the inches off your body will.

Foods:

-          Clean foods, the ones prepared at home are best

-          Avoid processed foods!! Try to keep things clean

-          Lower salt and sugar intakes unless form natural source

Water:

-try to get almost a gallon a day..or for your size ¾. You need to be flushing any excess water out, aiding digestions, and stay healthy.

Strong as F*ck

MDLP